When couples struggle to conceive, the focus often lands on the woman. But male fertility factors are involved in nearly half of all cases. The silver lining? Sperm health responds remarkably well to intervention.
New sperm are constantly being produced—the full development cycle takes about 74 days. That means changes you make today can result in healthier sperm in roughly 2-3 months.
Understanding Sperm Health: The Three Key Metrics
A semen analysis evaluates three main parameters:
Count (Concentration): How many sperm are present. Normal is 15+ million per milliliter. More sperm = more chances for one to reach the egg.
Motility: How well sperm swim. At least 40% should be moving, with 32%+ showing progressive (forward) movement. Sperm that can't swim well can't reach the egg.
Morphology: Sperm shape. At least 4% should have normal shape (head, midpiece, tail). Abnormally shaped sperm may have trouble penetrating the egg.
Improvements in any of these metrics can boost fertility. Here's how to optimize all three.
Lifestyle Changes with the Biggest Impact
Keep the Testicles Cool
Sperm production requires temperatures 2-4°F below body temperature—that's why testicles hang outside the body. Heat exposure damages sperm. Avoid hot tubs, saunas, and long hot baths. Don't place laptops directly on your lap. Wear loose, breathable underwear (boxers over briefs). Avoid prolonged sitting.
High ImpactQuit Smoking
Smoking damages sperm DNA, reduces count, and impairs motility. Studies show smokers have 23% lower sperm concentration and 13% lower motility than non-smokers. The damage is dose-dependent—even cutting back helps, but quitting is best.
High ImpactLimit Alcohol
Heavy drinking (more than 14 drinks/week) is associated with lower testosterone, reduced sperm production, and more abnormal sperm. Moderate drinking (1-2 drinks occasionally) appears to have minimal impact, but when actively trying to conceive, less is better.
Moderate-High ImpactMaintain a Healthy Weight
Both obesity and being underweight affect sperm quality. Excess body fat increases estrogen and decreases testosterone, impairing sperm production. Obesity is associated with 11-42% lower sperm count. Aim for a BMI between 18.5-25.
High ImpactExercise Regularly (But Not Excessively)
Moderate exercise improves testosterone levels and sperm quality. However, extreme endurance training or very intense exercise can temporarily lower sperm count. Aim for 30-60 minutes of moderate activity most days. Weight training appears particularly beneficial.
Moderate Impact"Sperm are being made constantly. Unlike eggs, which a woman is born with, men have the opportunity to improve sperm quality through lifestyle changes."
Manage Stress
Chronic stress elevates cortisol, which can suppress testosterone and impair sperm production. Men with high stress levels show lower sperm concentration and more abnormal morphology. Find healthy stress outlets: exercise, meditation, hobbies, adequate sleep.
Moderate ImpactGet Adequate Sleep
Sleep is when testosterone production peaks. Men who sleep less than 6 hours have significantly lower testosterone levels. Aim for 7-9 hours nightly. Consistent sleep schedules help maintain hormonal balance.
Moderate ImpactDietary Factors for Sperm Health
Eat Antioxidant-Rich Foods
Oxidative stress damages sperm DNA. Antioxidants neutralize free radicals and protect sperm. Focus on colorful fruits and vegetables, nuts (especially walnuts), dark chocolate, and green tea. Studies show men with higher antioxidant intake have better sperm parameters.
Moderate ImpactInclude Zinc-Rich Foods
Zinc is critical for testosterone production and sperm development. Good sources: oysters (highest), beef, crab, pumpkin seeds, and fortified cereals. Zinc deficiency is linked to low testosterone and poor sperm quality.
Moderate ImpactGet Enough Folate
Folate (vitamin B9) is important for DNA synthesis in sperm. Low folate is associated with higher rates of sperm with chromosomal abnormalities. Sources: leafy greens, legumes, fortified grains, asparagus.
Moderate ImpactConsider Omega-3 Fatty Acids
Omega-3s (DHA especially) are important components of sperm cell membranes. Higher omega-3 intake is associated with better sperm morphology and motility. Sources: fatty fish (salmon, sardines), walnuts, flaxseeds, or supplements.
Moderate ImpactResearch suggests a Mediterranean-style diet benefits male fertility: plenty of fruits, vegetables, whole grains, fish, olive oil, and nuts. Limit processed foods, red meat, and sugary drinks. This pattern provides antioxidants, healthy fats, and micronutrients that support sperm health.
Supplements That May Help
While a healthy diet should be the foundation, certain supplements have research supporting their use for male fertility:
CoQ10 (Coenzyme Q10)
A powerful antioxidant that supports cellular energy production. Studies show CoQ10 supplementation can improve sperm count, motility, and morphology. Typical dose: 200-600mg daily.
Good EvidenceZinc
Essential for testosterone production and sperm development. Supplementation is most beneficial for men with low zinc levels. Typical dose: 25-45mg daily. Don't exceed 40mg long-term without medical supervision.
Good EvidenceVitamin D
Vitamin D receptors are present in sperm, and deficiency is linked to lower motility. Many men are deficient, especially in northern climates. Test your levels; supplement if below 30 ng/mL. Typical dose: 1000-4000 IU daily.
Moderate EvidenceL-Carnitine
An amino acid that helps sperm use energy for movement. Studies show improvements in motility with supplementation. Typical dose: 2-3g daily of L-carnitine or acetyl-L-carnitine.
Moderate EvidenceThings to Avoid
- Anabolic steroids: Severely suppress sperm production (often to zero)
- Testosterone replacement therapy: Paradoxically shuts down natural production
- Marijuana: Reduces sperm count and motility
- Opioids: Lower testosterone and impair sperm production
- Some medications: Certain antidepressants, blood pressure meds, and antibiotics can affect sperm
If you're on any medications, discuss with your doctor whether they might affect fertility. Don't stop prescribed medications without medical guidance, but alternatives may be available.
Environmental Factors
Certain environmental exposures can harm sperm:
- Pesticides and chemicals: Limit exposure where possible; wash produce; consider organic for heavily sprayed crops
- BPA and phthalates: Found in some plastics; avoid microwaving food in plastic; choose BPA-free products
- Heavy metals: Lead, cadmium, and mercury exposure can impair sperm; relevant for certain occupations
- Radiation: Including excessive cell phone use near testicles (keep phone out of front pockets when possible)
When to Get Tested
A semen analysis is a simple, non-invasive test that provides valuable information. Consider testing if:
- You've been trying to conceive for 6-12 months without success
- You have known risk factors (history of testicular issues, STIs, varicocele, etc.)
- You want a baseline before starting to try
The test requires 2-5 days of abstinence beforehand and is typically done at a fertility clinic or urologist's office (some at-home tests are available but less comprehensive).
Take the First Step
Not sure where you are in your fertility journey? Our quiz can help point you in the right direction.
Take the Fertility Quiz →The Bottom Line
Male fertility is highly modifiable. The strategies with the strongest evidence:
- Don't smoke—this is the single most impactful change
- Keep testicles cool—avoid heat exposure
- Maintain healthy weight—obesity significantly impairs sperm
- Limit alcohol—especially heavy drinking
- Eat well—Mediterranean-style diet with antioxidants
- Consider supplements—CoQ10, zinc, and L-carnitine have evidence
Give changes at least 3 months to show results in sperm parameters. If you've optimized lifestyle factors and still face challenges, a reproductive urologist can evaluate for underlying issues like varicocele (enlarged veins in the scrotum) that may be treatable.